MONDAY
Strength: A1: 5 double KB strict press A2: 10 bent over BB row x 4 Conditioning: 4 rounds 7 hang kb snatch Right 7 overhead kb lunge Right 7 hang kb snatch left 7 overhead kb lunge left 24 abmat situps Rx = 24/16kg KB Conditioning TUESDAY Strength: Back squats 5 EMOM x 5 for accumulate load 3 EMOM x 5 for accumulate load Conditioning: AMRAP in 10 minutes 3 squat cleans @ 80/55kg 30 double unders WEDNESDAY ‘ANZAC Day Hero WOD’ THURSDAY Strength: A1: 4 push press A2: 6 Bulgarian squat (each) x 4 Conditioning: Run 400m 20 strict pullup 40 pushups Run 300m 15 strict pullup 30 pushups Run 200m 10 strict pullup 20 pushups Run 100m 5 strict pullup 10 pushups FRIDAY: EMOM x 5 8 strict ring dip Max ring row in remainder Rest 30 seconds between each EMOM x 20 (5 rounds) 1: 10m HS walk 2: 16/13 cal row 3: 16 pistol squats 4: 10 T2B SATURDAY In pairs - partition reps as required Run 200m 100 power cleans @ 52.5/35kg Run 200m 100/80 cal AB Run 200m 100 wall balls Run 200m 100/80 cal row Run 200m 100 KB swings Run 200m
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June 2018
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